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3 Key Benefits to Deep Breathing

2/24/2022

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3 KEY BENEFITS TO DEEP BREATHING

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1- REDUCE STRESS AND ANXIETY
Deep breathing calms the body, helps it feel safe and counteracts the body's "fight or flight" response. It releases tension which can improve things such as high blood pressure, headaches, muscle tension and sleep. It can also help lower cortisol which can help with weight loss, emotional balance and exhaustion.

2- CAN IMPROVE DIGESTION
Constipation, diarrhea, indigestion and a hiatal hernia can result from tension and anxiousness. Deep breathing can improve the gut brain connection, improve physical responses to stress and release tension in the solar plexus.  

3- REMOVAL OF TOXINS
Our lungs is one of our detox organs. 70% of toxins can be released if we are breathing properly. This makes our body and our brains healthy. 

How to Deep Breath
Deep breathing strengthens your diaphragm and allows your lungs to fully expand creating better oxygen exchange and strengthening core muscles. 

*Sit in a comfortable position and place your hand on your stomach
*With your mouth closed, breath in and allow your lungs to fully expand. The hand on your stomach should move out. 
*Hold your breath for a count of 7. 
*Slowly release your breath while blowing air out from your mouth until you have completely exhaled. 
*Continue deep breathing for 5-10 minutes

You can also do square breathing for extra support for the nervous system. 
*Breathe in for 4 seconds
*Hold for 4 seconds
*Breathe out for 4 seconds
*Hold for 4 seconds
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Are You Normal? What Does Your Gut Tell You?

2/3/2022

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ARE YOU NORMAL? WHAT DOES YOUR GUT TELL YOU? 

I am amazed at how many people I know think that having a bowel movement every other day is normal! Or easily dismiss bloating, gas and indigestion as something that everyone deals with.  It doesn't have to be that way! 

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Our gut health is so important and tied to so many other functions in our body!
  • Our gut health affects our mood. Our vagus nerve, which travels from our gut to our brain, signals that "gut feeling" to our brain. So the more inflammation our gut has, the more anxious and depressed we are going to feel.
  • 70% of our immunity is in our gut. Imbalanced bacteria depletes our immune systems and leads to so many conditions. 
  • Our skin is a direct reflection of our gut. The healthier and more balanced our gut biome is the clearer our skin will be. 

How to support a healthy gut:
  • Limit sugars which are inflammatory, feed yeast and other bacteria in the gut. 
  • Processed foods are full of preservatives, chemicals and food dyes. These increase inflammation, irritation and discomfort
  • Probiotics replenish good bacteria and help balance the gut biome. Anyone can benefit from them! Fermented food such as kefir, kombucha, sauerkraut are all good ways to get probiotics in your diet. Or you can take a probiotic instead. 
    • When choosing a probiotic, make sure you have at least 6 billion CFUs for it to be effective. doTERRA's PB Assist is double encapsulated to allow for the outer capsule to be dissolved by stomach acid and the actual probiotics to get to the gut where they need to work. 
  • Often gluten is a hidden trigger for inflammation and gut irritation. Try eliminating gluten for several weeks and notice what changes you experience with your gut health. 
  • A digestive enzyme can be helpful for absorption of our nutrients so out body has what it needs and can function better. Digestive enzymes also ease digestive discomfort from gas and bloating. 


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